01/11/2019 WOD

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

“Pizza Delivery”

Skill

Review and Practice WOD movements

Metcon

Metcon (No Measure)

Partner EMOM 10 minutes

Min 1- 10/8 calorie row

Min 2- 10 Ball slams (heavy)

-Rest 2 Minutes

Partner EMOM 10 minutes

Min 1- 100m Sprint row

Min 2- 10 total Thruster w/ Ball

(Transfer ball from shoulder to shoulder each thruster)


“There are only two options: make progress or make excuses.”  – Inky Johnson

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